CrossFit 201 – CrossFit

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Warm-up

(8:00 Cap)

2 Rounds

30 Jumping Jacks

15 Plate G2OH (25/15)

7 Plate Thrusters

-into-

2 Rounds

30 Mountain Climbers

10 Push-ups or Knee Push-ups

2 Wall Walk

Technique / Skill Work

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 – :40 Practice Goat 1

MIN 2 – :40 Practice Goat 2

*Goat 1 Options:

Muscle-Up/ Strict TTB/ Pistols

*Goat 2 Options:

HSPU, H.S. Hold, H.S. Walk

Metcon

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – 20 KBS 53/35

MIN 2 – 20 KB Lunges

MIN 3 – 3 Wall Walks

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